Coming UP:

• Group Training
  • Monday AM – Youth Technique Work
  • Monday PM – Adult Zoom Strength
  • Tuesday at Goldbar
    • MWC 2021 – Pyramid running intervals – Woodcutters and 50th Street
    • Youth – Skate Intensity (Capilano)
  • Thursday at Kinsmen Fitness Centre – meet at Walterdale Bridge Parking Lot
  • Saturday
    • Adult Roller Ski Group – Quarry Golf Course (close to it) – Skating (suggest skate)
    • MWC/Adults at Hawrelak – Saskatchewan Drive HILL REPEATS – Striding w/poles
    • Summer Program – Alberta Development Team Camp – Quarry Golf Course Area

Monday August 17:

• Youth
  • Technique work at Kinsmen – Skate
  • 10:00 am
• Zoom Strength PM
  • When: 7:00 pm
  • Where: Your Home
  • What: Fundamentals of ENSC Strength Training
  • To join Zoom Meeting click HERE

Tuesday August 18:

• Who: Summer Program and WMC 2021 😀
• Where: Capilano/Goldbar
• Time: 6:30 pm to 8:00
• What:
  • MWC 2021
    • Warm Up (20-25 min to include activation)
    • 10x10s Sprints
    • Pyramid Intensity (Aerobic Intervals – hot out so keep intensity in mid Z3)
      • 2-3 x (1min/30s, 2min/30s, 3min/30s, 2min/30s, 1min/30s) with 3min R between sets
  • Bring: Running Shoes
  • Summer Program – SK Roller Ski Intensity
    • Warm Up (15-20 min to include activation)
    • 10x10s Sprints
    • Aerobic Skate Intervals
      • 6-8 x 4min w/2min R
  • Bring: SK Roller Ski gear

Wednesday August 19:

• Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday August 20:

• Who: Summer Strength Program
• Where: Kinsmen Park (closest to Walterdale Bridge)
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
  • Kenyan Foot Dance
• Technique: Running Shoes
• Bring: Appropriate training equipment and a change of clothes for after

Friday August 21:

• Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday August 22:

• Adult Roller Ski Group
  • Where: 167 AVE. Click HERE for location and directions. Close to Quarry Golf Course (Different meet up place than last week)
    Time: 8:30 to 9:45
    What: Skate Roller ski (suggested)
    • Continuation of SK technique

• Summer Program
  • Where: 167 AVE. Click HERE for location and directions. Close to Quarry Golf Course (Different meet up place than last week)
  • Time: 9:30 to 12 noon
  • What: Classic Roller ski
    • Check Camp Agenda for details
  • Bring: Classic Roller Ski stuff

• MWC 2021
  • Where: Hawrelak Park – meet at
  • Time: 10:00 am to 12 Noon
  • What: Moose Hoofs w/poles
    • Warm UP (20 min)
    • 5-8 times up Saskatchewan Drive Hill
      • Moose hoofs up
      • Z3 – no lactate build-up
• Ski Striding w/Poles
• Cool down
  • Bring: Running shoes, drinkbelt, and striding poles,

Sunday August 23:

• 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.